Ida's becoming-more-log.

[IdaVictoria]

Ok, new year, new log, new possibilities etc.

background in cliffs
- 22 yrs old
- Went from 227 lbs to 149 lbs from Nov'11 til summer of '12. No weight loss since, but lost inches and gained quite a bit in strength.
- Looking to lose probably another 10-15 lbs


Current lifts -> Goals:

Benchpress/DB Bench:
@5RM: 110lbs -> 130lbs/ @5RM: 44lbs (per db) -> 55lbs (per db)

Squat
@5RM: 198lbs (132% of bw) -> 224lbs (150% of bw)

Deadlift
@5RM: 220lbs (147%) -> 238lbs (160%)

Romanian Deadlift
@5RM: 231lbs (154%) -> 253lbs (170%)

Pull-ups
One. 1. I tell myself this is due to not really understanding the technique. Goal of doing 10.

Dips
4 glorious unassisted dips. Same explanation as above, all though I generally lack arm strength. Again, goal of 10.


Before:




After:



^^This isnt super-recent, bout 2 months ago^^






Yesterdays workout:

LEGDAY

Squat
25 x Bar
15 x 88lbs
12 x 110
10 x 154
10 x 2 x 176 + 6 @ 9-10 RPE

RDL
25 x Bar
12 x 132lbs
10 x 176
8 x 2 x 220 + 6 @ 9 RPE

Goblet Squat
12 x 44lbs
10 x 55
10 x 71
8 x 2 x 82 @ 8 RPE
8 x 88 @ 9 RPE

Leg press

8 x 220lbs
10 x 2 x 187
Dont know what happened here, usually shove up wayyy more but wasnt at my usual gym, so the angle of this thing was completely different. I can only blame the equipment


Supine leg curl
Was exhausted so dont really know what I did here. Threw on some plates and did pathetic sets til failure.


All in all a pretty good session considering I wasnt at my normal gym.

[HYMENATOR]

Reps for being WAY stronger than me and your amazing progress. You're looking great!

[IdaVictoria]

Reps for being WAY stronger than me and your amazing progress. You're looking great!

Thanks

[BalhamBeast]

Amazing job! I am always inspired by people who can lose that much weight and keep going. I've been gaining and losing the same 20lbs for years now. Ugh.

Good strength too, and solid goals. Good luck with them.

[IdaVictoria]

CHESTDAY BRAH

Shoulder side and front raises 3x20 for warm up

DB Bench Press
15 x 22lbs (per db)
12 x 40
10 x 35
8-10 x 3 x 39 @ 9 RPE

Decline BP cable (lbs in total, not per handle)
12 x 44lbs
10 x 38
10 x 3 x 49 @ 8 RPE

DB Incline BP
3 x 10 x 31lbs (per db) @ 7-8 RPE

Tricep Pushdown w/ rope
20 x 38lbs
12 x 71
8-10 x 3 x 82 @ 8-9 RPE

Rev. grip Tricep Pushdown
3 x 10 x 40lbs


Not a very good session at all..
Ive never been a fan of working the upper front, which shows in my strength.. My lack of strength again is part of the reason for why I dont like working it.. Did someone say evil circle? I was even less productive than usual though, but I put some of it down to being in a different gym than my usual. Everything feels different than back home.

Anyway...
Im planning on going on a small cut, looking to lose around 10lbs in 7-9 weeks. Ill post details here when Ive figured out how I wanna do this, but Ill def need some feedback

[IdaVictoria]

Amazing job! I am always inspired by people who can lose that much weight and keep going. I've been gaining and losing the same 20lbs for years now. Ugh.

Good strength too, and solid goals. Good luck with them.

Thanks You look great in your avi though, keep it up

[IdaVictoria]

Cutting diet of peace

Apparently, today is one of those days where I stuff my face uncontrollably. Self-discipline has taken a back seat to gluttony, which bodes well for starting my cut tomorrow.. No, seriously, it does. I'll be so annoyed with myself, I'll for sure stick with it. For sure :P

Anyway, micro/macro time baby!
BMR using Katch-McArdle formula: 1,678
Estimated caloric need for maintenance assuming a moderately active lifestyle: 2,517

I think I'll start off in a 500 kcal deficit, leaving me at
2,017 kcals.
Not completely sure how I wanna divide this glorious number up, thinking maybe a 40/30/30 split.
Proteins: 201 g
Carbs: 151 g
Fat: 67g
(Will revise in a few weeks)

Something I should change here?

[IdaVictoria]

Felt like crap today from travelling all night and going straight into work -> gym, so did what I love doing most

LEGS AND ASS, BABY

Warm up/
Goblet squat
20 x 33lbs
15 x 55lbs

Reverse Hack Squat I know.. but the racks were all taken..
20 x 2 x 203lbs
20 x 242lbs
20 x 275lbs
Dat burn.. Jesus, I thought my ass was on fire. Wobble-legs!

Walking Lunges with DB's
15 (steps) x 3 x 33lbs (per db)
15 x 3 x 49lbs

One-leg cable kickbacks
(per leg)
15 x 88lbs
15 x 132
8 x 176
I angle these a bit so theyre kinda "the peeing dog"-ish as well.. If that makes sense to anyone. Anyway, they set my glutes on fire. Which is a good thing.

I already knew before walking into the gym that it wasnt going to be an awesome session strength wise, but for some weird reason I managed to pull out enough energy to do crazy sets. I dont care how effective/ineffective it is doing a work out like this. Sometimes, this is what I need for that mental motivation. I ended up loving todays session even though I felt like crap when first got there.

Oh, and on par with the diet, even though Im holding so much water and crap from going away for the weekend (and stuffing-my-face-activities last night). I hate how i look with this much retention. Cant wait for the diet to show some results.

Tomorrow is cardio. Meh.

[IdaVictoria]

Didnt have time to post anything yesterday, but to be fair there wasnt much to post at all. Did a 45 minute run/power walk on ye olde treadmill (160-180 bpm) and stuck to my diet.

I was superquick in the gym today as well, as I was late for handball training-
So..
QUICK-AS-HELL BACK WO

SUPERSET RDL's and capbe row narrow grip
RDL
15 x 110lbs (warm up)
..
15 x 3 x 155 lbs

Cable Row NG
12 x 88lbs
10 x 132
10 x 154


Bent over DB row
10 x 37lbs
10 x 2 x 44


And then 1.5 hrs of handball training. Absolutely shattered now.
Oh, and still sticking to my diet. Like a boss.

[kingnickandnate]

In. Nice transformation! will catch up later

[RevolutionElle]

Awesome log and transformation, will follow for sure

[IdaVictoria]

Havent posted in a few days just because ive been too lazy to, but just because I didnt log doesn't mean I didn't work out!

Since last time Ive done chest/tri (with a trainer so impossible to log properly) and legs. Session included dips, incline bench, incline flyes, and flyes on machine, plus push down cable, tri extensions w/ rope, cable french press with rope. I also did a lil' 40 min jog(140-160bpm)

Yesterday I did..
Legs <3

Barbell Squat
15 x bar
15 x 88lbs
10 x 2 x 132lbs

Reversed Hack Squat
20 x 242lbs
15 x 275
12 x 308

Leg extensions
10 x 88lbs
10 x 110 + 8

One-leg cable kickbacks
10 x 88lbs
10 x 132
10 x 176


Squat form was good, but I had nothing to go on and quite frankly im so bored with them they always end up half-assed RPE-wise. Might focus more on lunges for a while.. Don't care what people say, squats are just not doing all that for me atm.

Anyways, lowering my kcal count to 1600 for a while, after a consultation with a coach. He wanted me to lower proteins a bit and up my fats. Carbs staying the same though. He also wanted me to try a different split, reducing me to do legs only once a week with rest the day before ans after. This makes me think i need to go all out every time I hit them. Not looking forward to it but I'll give it a try. Also isolating shoulders for the first time ever. Exciting shiz, people! Today is cardio and crappy core. Woot